Announcements
SIGN UP NCFIT MID-YEAR MINI-COMP
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Row @ Mod Pace
5 Lunge + Lunge + Air Squat
5 RDL + Bent Over Row*
10 V-Ups
Into…
2 ROUNDS
:45 Row @ Hard Pace
8 Alt. Back Rack Lunges
8 Jumping Pull-Ups
8 Up-Down + Alt. Shoulder Tap
* When hinged over for the RDL perform a Bent Over Row before standing and repeating. Think Bow + Pull + Stand
Extended Warm-Up – All
Metcon (No Measure)
EVERY 3:30 x 3 SETS
1:00 Row
10 Back Rack Alt. Lunges*
3-5 Gymnastic Reps**
-Rest w/ Time Remaining-
*Start with empty bar and build up to or slightly past workout weight.
**Gymnastic Options:
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
Bar Muscle-Ups
(No Measure)
Workout – Performance
Metcon (Time)
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
25/20 Cal Row
30 Back Rack Alt. Lunges (95/65)
6 Bar Muscle-Ups
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
3 ROUNDS
20/15 Cal Row
20 Back Rack Alt. Lunges
4 Bar Muscle-Ups
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
4 ROUNDS
15/12 Cal Row
10 Back Rack Alt. Lunges
2 Bar Muscle-Ups
(Score is Total Time)
*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.
KG BB: (42.5/30)
Workout – Fitness
Metcon (Time)
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
20/15 Cal Row
20 Back Rack Alt. Lunges (65/45)
8 Pull-Ups
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
3 ROUNDS
15/12 Cal Row
12 Back Rack Alt. Lunges
6 Pull-Ups
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
4 ROUNDS
10/8 Cal Row
8 Back Rack Alt. Lunges
4 Pull-Ups
(Score is Total Time)
*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.
KG BB: (30/20)
Optional Cool Down
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 Banded Ws w/:05 Hold*
MIN 2 – :45 SLOW Arm Haulers
*Keep elbows tucked to sides and pull hands out to sides w/palms up. Hold for :05 before returning back to center.
(No Measure)